Wednesday, April 11, 2012

15 Tips for Better Sleep

Tips to help you sleep like a baby...

1. Accept that you have no control of sleep.   No amount of wishing, hoping or willing can make it happen. As soon as you accept that it's out of your control, you'll spend less time worrying about it.

2. Set a bedtime
.  While you don't have to set a nightly alarm, pick an hour for shutting down every night and stick to it—on weekends too. Your body needs routine. 

3. Take a bath.  
The Sandman comes when the body's temperature drops. Exaggerate that effect with a toasty bath or shower then lie down and let your body heat get low. 

4. Turn off all lights.  
Even the smallest amount of light can disturb slumber. That means TVs, computers, and even hallway lights should be switched to the off position until you've landed safely on the other side of morning. 

5. Drown out the noise
.  Sleep with a fan on or invest in a sound machine that can produce white noise to block the racket of the outside world.

6. Lower your thermostat.  A colder bedroom means your body will function at calmer, more restful speeds. 

7. Eat light.  Heavy eating or drinking before bed increases your chances of indigestion or frequent trips to the bathroom. A light dinner about two hours before bedtime can help you sleep more soundly. 

8. No smoking or drinking.  
A night of debauchery every now and then is fine but don't make a habit of a glass of wine and a smoke before bed. Alcohol and nicotine are stimulants that can not only keep you wide-eyed, but also interrupt a peaceful night's sleep. 

9. Choose a pillow that is best for your sleep habits.  Make sure that your pillows are supportive, comfortable, and suited to your sleeping position tendencies. The pillows of a stomach sleeper and a fetal position person don't have to look the same.  

10. No pets in bed.  As adorable as they are, your pets are not sleep's best friends. They're just as prone to be woken up—and thus wake you up—by the little things that go bump in the night. 

11. Kill the pain
.  If a minor ache or pain is keeping you awake don't fight it. Do whatever you need to make it better, whether it's popping some Ibuprofen or getting to a doctor. 

12. Avoid caffeine, especially late in the day.  
It's fine that you can't get through the day without your morning latte, but make it a rule that no caffeine touches your lips after sundown. 

13. Just breathe
.  Stop concentrating on the laundry list of concerns in your head and focus on your breath. Deep and slow or short and shallow, the sound of your inhales and exhales can be a lullaby to sooth you into slumber. 

14. Stay calm.  
When sleeplessness strikes, don't freak out—that will only delay the process further. Give yourself a break. So what if you're having a sleepless night? It's not the end of the world. By thinking, 'Great, I can't sleep. I'm going to be worthless tomorrow,' you're creating a self-fulfilling prophecy. Relax and trust that there will be plenty of sleep-filled nights in your near future. 

There's no such thing as making up for lost sleep.  Naps, going to bed super early, or sleeping late may seem like the natural fixes to a sleepless night, but they actually send your body mixed messages. Keep your sleep schedule calibrated for your life, not a random late night or a short bout of insomnia.

from Women's Health Mag

Do you have any other sleep tips?

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  1. Except for the no drinking before bed, we're pretty good with all these!

  2. I am pretty good at all of those, but number one. Which is probably the most important!

  3. I don't have the slightest problems falling asleep. It is three, fours hour later when I wake up and can't fall back asleep again.
    What used to help me was to stay media and artificial lights free for a couple of hours before I went to bed. While I can live without my computer for a couple of hours, candlelight, though romantic, is not that practical.

  4. I have a lot of trouble with sleep

    #1 no good at that!
    I do all the rest....

    Camomille Tea that helps...
    and for me reading...

  5. Great tips. It's astounding how many people are not getting enough sleep.

    (Alcohol is actually a depressant, but you're spot on that it makes for poor sleep)

    One more trick - when you're replaying your day/thinking of things, try to focus on the blackness of your eyelids. Then picture your thoughts as a movie screen. Picture yourself in the theater, in the middle row. Then picture yourself in the projection booth, looking down at your thoughts. Then, picture yourself in the air, far above the theater, looking down on your movie screen of thoughts. It helps to remove yourself from your thoughts.

  6. Thanks so much for sharing these easy-to-follow tips. I have to work on not eating before bed. I just might get more rested if I do that.


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